Friday: Snatch Practice and Choose your own weight/reps

Skill Practice
Snatch
1-1-1-1-1-1-1

You can increase weight each round, but focus more on technique

WOD

21-15-9

  • Power Snatch
  • Power Clean

M-95 W-65

or

15-12-9

  • Power Snatch
  • Power Clean

M-115 W-75

or
9-7-5

  • Power Snatch
  • Power Clean

M-135 W-95

Use the same bar for both movements

38 thoughts on “Friday: Snatch Practice and Choose your own weight/reps

  1. WOD: 8:52 (15,12,9 @ 67#)

  2. Skill work: up to 57# snatch
    WOD: 10:47 (15-12-12 @52#)

  3. Skill Work: pulling too early (thank you Chris for the camera assistance), so there’s something to work on 🙂

    WOD: 5:34 (9-7-5 Snatch, 15-12-9 PC, 77#)
    Tried to find a balance between snatch weight and PC weight with reps that would keep me moving the whole time. Probably could have done 21-15-9 on the PC.

    1. segment pulls (pause at the knees) with straight arms (no high pull)…

      1. Segment pulls… so much fun? 😛

  4. failed on 135 ps. still figuring it out
    wod: 8:38 @ 115, 9/7/5 for PS and 15/12/9 for PC

    1. on 7/6/2014
      ps to 165
      C rx 6:23

  5. WOD: 10:19 @ 117 lbs, 15/12/9

  6. Snatch: worked up to 65 kg x 1
    Also, weighted pistols up to +55 lbs x 1 per leg

  7. 11:11, 21.15.9, 25#/47#

  8. Snatch up to 173 yesterday
    WOD: 6:41 C, RX

  9. 9:20 B 65#

  10. Snatch: worked up to 111 (wimped out at 121)
    WOD: 9-7-5 reps…4:38 rx

    1. Damn, awesome time Taylor!

  11. Snatch: 87# PR!
    WOD: 6:36 (75#) (9-7-5 power snatch, 15-12-9 power cleans)

  12. Snatch : 65# PR!!!!!!
    no WOD

    1. Go, Martha! Go, Martha! Go, Martha! Awesome work!!!!

  13. Snatch: 135 pr! finally…
    10:34 (b)

  14. Snatch: worked up to 71# (PR?)
    WOD: 9:58 (15-12-9, 57#)

  15. Snatch: 72#
    WOD: 5:20 9/7/5 @ 95#

  16. Snatch: worked at 57# the whole time
    WOD: 9-7-5 with 67# snatch and 89# power clean. Snatch technique definitely needs more work.

  17. Just form work pre-WOD

    WOD: 6:22 B Rx

  18. Snatch: up to 77# comfortably
    WOD: 9:55 @67#B
    Muscle up practice with Joyce and Kyle. Trying out a different technique.

  19. Power Snatch: worked up to 115#, failed at 135# (need to work more on over head squats before I can do a full snatch that is greater than my power snatch)

    WOD: 14:30 @ 115# – B – Rx (spent 75% of my time on the power snatches, breezed through the power cleans….plus I like to take my time to get reset with proper form between reps on complicated lifts like the snatch)

  20. Snatch: 89#
    WOD: 8:32 15-12-9 (15@89#, 12/9@55#)

    1. Make that 15@67#

  21. Yet again in Teterhole

    5 Rounds, each as fast as possible, with 1 minute rest between of:

    10 DB Squat 50#
    10 DB Deadlift 50#
    10 DB Push Press 50#
    10 Weighted Pullups 25#
    30 Double unders

    19:35

    Coming home tonight, looking forward to a fun week with you Supple Leopard Ninjas!

  22. Snatch: Worked up to 104# Power Snatch
    WOD: 9-7-5 @94# 4:58

  23. saturday: worked on OHS again, increasing weight
    from 5 reps at 57# to 3 reps at 92#

  24. WOD(C): 10:02 Rx’d. Accidentally did C&Js.

  25. Saturday Oly Lifting
    Worked on snatch pulls at 79#, from boxes then ground
    C&J 4×3 at 79#

  26. Snatch: 115-125-135(f)-135(f)-135(f)-125-125 (forgot how to shrug… womp womp)

    C&J: new clean PR at 170 (1# hah!) but chickened out on the jerk, even though I just put that overhead 2 days ago. Went down to 160# for 3 solid C&Js.

    3/4 way up on a 200# Front Squat (gahhhh so close)

    95# prowler sprints = jello legs

    Chipotle fajita bowl with extra meat and guac = happy belly

  27. On Wed 2/1: Snatch work, worked up to full snatch single: 169#

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